Pack a Punch with Kegels and Movement Exercises

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published May 15, 2022

Direct Answer

Combining Kegels with abdominal and inner-thigh (hip adductor) exercises recruits the pelvic floor more effectively than Kegels alone. In a study using surface electromyography, pelvic floor muscle activity was highest during a combination of abdominal, hip adductor, and pelvic floor contractions — the “combo.” Coordinating Kegels with movement, rather than doing them in isolation, packs more of a punch for incontinence, prolapse, and back pain.

Key Takeaways

• Abdominal and inner-thigh (hip adductor) exercises can improve overall pelvic floor function, and combining them with Kegels boosts the effect.
• A study using surface EMG found pelvic floor muscle activity was highest during the “combo” — abdominal, hip adductor, and pelvic floor contractions together.
• Kegels alone produced lower pelvic floor activity than the combo and adductor trials, and the curl-up produced the least.
• Kegels work when done correctly and consistently, but coordinating them with movement takes results even further.
• The routine pairs the Core Breath (Kegels with the breath) with an abs, thighs, and pelvic floor workout to help with incontinence, prolapse, and low back pain.

Did you know that abdominal exercises and inner thigh exercises can help with overall pelvic floor function?

Did you also know that if you combine them WITH Kegels, it packs even more of a punch!

This study evaluated the electrical activities of the pelvic floor muscles in response to selected abdominal and hip adductor exercises, using a Kegel as a gold standard, to compare the efficacies of these maneuvers in pelvic floor muscles recruitment to guide their informed utilization as adjuncts for Kegel exercises.

The exercises included the typical Kegel exercise; two abdominal exercises (curl-up and abdominal hollowing); two hip adductor (inner thigh) exercises (adductor ball squeeze and auto-resisted hip adduction); and a combination of abdominal, hip adductor and pelvic floor muscle contractions (the combo).

Pelvic floor muscle activities were monitored via surface electromyography.

Here's what they found...

Generally, the pelvic floor muscles were statistically significantly most active during the combo trial, compared to other trials. Comparing the two abdominals, Kegels and combo trials, pelvic floor muscle activity was least during the curl-up contraction. On the other hand, Kegels elicited the lowest pelvic floor muscle activity when compared with the combo and two adductor trials.

I've been saying for years that while Kegels work when done correctly and consistently ...we can take it one step further and coordinate Kegels with movement. 

Enjoy this routine. In the exercise video, I talk about the Core Breath so you may want to watch this video prior to doing the exercises in the second video.

Core Breath - Kegels with the breath. Help for incontinence, prolapse & low back pain.

Here is the exercise video - Abs, Thighs and Pelvic Floor - Put them all together to help with incontinence, back pain, and prolapse.

More Exercise Resources

The 28-Day Challenge and Buff Muff Membership

I recommend checking out my comprehensive pelvic health education and fitness programs on my Buff Muff App. The most complete Pelvic Floor & Kegel exercise App to strengthen the pelvic floor.

The Buff Muff 28-Day Challenge (housed in the App) gets you started, and the Annual membership keeps you progressing so you can laugh, run, jump, and lift without the pesky leaks and annoying discomfort of prolapse symptoms.

Frequently Asked Questions

Do abdominal and inner-thigh exercises help the pelvic floor?
Yes. Abdominal exercises and inner-thigh (hip adductor) exercises can help with overall pelvic floor function. When you combine them with Kegels, they recruit the pelvic floor muscles even more effectively than any of these on their own.

What did the study on Kegels and movement find?
Using surface electromyography, researchers found the pelvic floor muscles were most active during the combo trial (abdominal, hip adductor, and pelvic floor contractions together). Kegels alone produced lower activity than the combo and adductor trials, and the curl-up produced the least.

Is it better to do Kegels on their own or with movement?
Kegels work when done correctly and consistently, but the research shows you can take it a step further by coordinating Kegels with movement. Pairing them with abdominal and hip adductor work recruits the pelvic floor more and delivers more benefit.

What is the Core Breath?
The Core Breath is Kegels coordinated with your breathing. It is a foundational technique that helps with incontinence, prolapse, and low back pain, and it is worth learning before adding the abs, thighs, and pelvic floor movement routine.

What is the “combo” exercise?
The combo is a combination of abdominal, hip adductor (inner thigh), and pelvic floor muscle contractions performed together. In the study, this combination produced the highest pelvic floor muscle activity of all the exercises tested.

Can these exercises help with incontinence and prolapse?
Yes. Coordinating Kegels with abdominal and inner-thigh movement helps strengthen and recruit the pelvic floor, which can help with incontinence, prolapse, and low back pain — especially when practiced correctly and consistently over time.

Related Articles

• Your Core and Pelvic Floor
• Pelvic Health Is Not Just About Kegels
• Kegel Your Way to a Stronger Core
• Prolapse Safe Planks and Push-ups
• How To Stop Overactive Bladder

If you enjoyed this article, you might also like our episode:
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